CrossFit Inventive – CrossFit
Warm-up
1:00 Machine
Banded Shoulders
Banded Lower
Wrist Hands Forward 0:30
—–
ACTIVATION
20 Banded Pull-aparts
10 Scap Push-ups
10 Alt Shoulder Taps
30s HS-Hold
——-
Handstand Walk (0:00- 10:00 Minutes )
Handstand Walk For Max Distance Over 10m Increments.
SUBs
– Partner assisted
– AMRAP 10: Wallwalks.
– Hs-Hold 0:30 on 0:30 off. Adjust to suite.
– 300m Overhead Plate Carry.
Dumbbell Flat Bench Press (4 Sets 10 Reps)
(Super Set with Dumbbell Bent Over Row’s)
You may build or stay the same weight.
Make sure to do at least 1 lighter warm-up set.
Dumbbell Bent Over Row (4 Sets 10 Reps)
As soon as you complete 10 DB Bench, go straight into 10 DB Row’s.
Then Rest 90 sec.
You may build or stay the same weight.
Make sure to do at least 1 lighter warm-up set.
2,000m Bike Erg (Time)
“Test”
Aim for sub 4:00 times.
